I am racing the 3200 in about a week and am trying to do a workout that would allow me to get super used to 3200 pace while also not tiring me out too much.
What are your guys thoughts on 14-16 x 400 @ 3200 pace with 60 second rest?
And would a 800 repeat workout be better?
Or what about this:
10 x 400 with 60 second rest @ 2 mile pace
3 x 400 kicking style so first 200=35, last 200=29
My favorite workout for the 3200 is what I call 6-2s. 600m at 2 mile pace, 30s standing rest at the line, 200m all out. 2-3 minutes in between each. I tend to do 6-8 of them, but stop once you are no longer able to go all out on the 200s.
if you can run 6 all out 200s off of only 2-3 minutes rest, with other work inbetween, youre lying. OP, either of your workouts look fine. if your just looking for pace familiarity then 12x400 @ pace is probably plenty
Your fitness is already there...
"The hay is in the barn."
-2x800 @3200 effort with 400 jog.
-3x300 @1600 effort with 100m jog, change gears around the turn, relax the final 100m.
-Visualize your goals, visualize your rivals...
-The race is the 100% effort, the workout is 90% relaxed and in control.
"The hay is in the barn."
Yeah you're 1 week out OP -- 16 x 400 is more volume than I would be looking for. Maybe something like 6 x 400 @ 3k + 800 (negative split off of 3k- 1st 400 the same as the 6x400). I like 2x800 + 3x300. Feel 3k pace & then hit a few reps quicker for some turnover.
You're a little too close to the race for stuff like 5-6 x 600, 4-5 x 800, 3x1k.